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Basketball season Super Shredded 8
Information
Frequency :
6 days / week
Day Type :
Day of the Week
Type :
Cutting
Difficulty :
Advanced
Tags :
Description
Monday
Legs Abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
30 sec
15
1
Upper Legs
Barbell Squat
0 sec
8
4
Upper Legs
Kettlebell Goblet Squat
40 sec
20
4
Upper Legs
Jump Squat
0 sec
6
3
Upper Legs
Machine Leg Extension
40 sec
20
3
Upper Legs
Machine Leg Curl
0 sec
20
3
Back
Dumbbell Stiff-Leg Deadlift
40 sec
8
3
Cardio
Tabata Kettlebell Snatch
4 min
-
-
Cardio
Tabata
4 min
-
-
Lower Legs
Machine Calf Raise
0 sec
20
4
Lower Legs
Single-Leg Calf Raise
30 sec
99
4
Upper Legs
Tabata Lunges
4 min
-
-
Cardio
Tabata
4 min
-
-
Abs
Hanging Leg Raise
0 sec
99
4
Abs
Cable Crunch
30 sec
20
4
Abs
Tabata Crunch
50 min
-
-
Tuesday
Chest Shoulders Triceps
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
30 sec
12
1
Chest
Barbell Bench Press
0 sec
8
4
Chest
Dumbbell Fly
40 sec
20
4
Chest
Dumbbell Incline Fly
0 sec
20
3
Chest
Dumbbell Incline Bench Press
40 sec
8
3
Chest
Tabata Pushup
0 min
-
-
Cardio
Tabata
0 min
-
-
Shoulders
Dumbbell Seated Shoulder Press
0 sec
8
4
Shoulders
Dumbbell Lateral Raise
40 sec
20
4
Shoulders
Dumbbell Bent-Over Raise
0 sec
20
3
Shoulders
Barbell Upright Row
40 sec
8
3
Cardio
Tabata
4 min
-
-
Cardio
Tabata
4 min
-
-
Triceps
Barbell Bench Press (Close Grip)
40 sec
8
3
Triceps
Dip
40 sec
20
3
Triceps
Cable Tricep Pushdown
0 sec
20
3
Triceps
Cable Tricep Extension
40 sec
8
3
Cardio
Tabata
4 min
-
-
Cardio
Tabata
4 min
-
-
Wednesday
Back Bi
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Bent-Over Row
30 sec
15
1
Back
Barbell Bent-Over Row
0 sec
8
4
Back
Dumbbell Bent-Over Row (Palm in)
40 sec
20
4
Back
Cable Straight Arm Pushdown
0 sec
20
3
Back
Cable Lat Pulldown (Wide Grip)
40 sec
8
3
Cardio
Tabata
0 min
-
-
Cardio
Tabata
0 min
-
-
Back
Smith Machine Shrug
0 sec
8
4
Back
Smith Machine Behind the Back Shrug
40 sec
20
4
Cardio
Tabata Dumbell Clean
4 min
-
-
Cardio
Tabata
4 min
-
-
Biceps
Seated Barbell Curls
0 sec
8
3
Biceps
Barbell Curl
40 sec
20
3
Biceps
Dumbbell Incline Bicep Curl (Prone)
0 sec
20
3
Biceps
Dumbbell Incline Curl
40 sec
8
3
Forearms
EZ Bar Curl (Reverse Grip)
0 sec
20
3
Abs
Abs
45 sec
15
3
Cardio
Dead Landmines
4 min
-
-
Cardio
Tabata
4 min
-
-
Thursday
Chest Shoulders Triceps II
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Incline Bench Press
30 sec
15
1
Chest
Barbell Incline Bench Press
0 sec
8
4
Chest
Dumbbell Incline Fly
40 sec
20
4
Chest
Cable Lower Chest Raise
0 sec
20
3
Chest
Cable Cross-Over
40 sec
8
3
Chest
Tabata Pushup
4 min
-
-
Cardio
Tabata
4 min
-
-
Shoulders
Barbell Military Press
0 sec
8
4
Shoulders
Barbell Upright Row
40 sec
20
4
Shoulders
Cable Rope Deltoid Row
0 sec
20
3
Shoulders
Dumbbell One-Arm Lateral Raise
40 sec
8
3
Cardio
Tabata
4 min
-
-
Cardio
Tabata
4 min
-
-
Triceps
Cable Rope Tricep Pushdown
0 sec
8
3
Triceps
Bench Dip
40 sec
20
3
Triceps
Cable Tricep Pushdown (Reverse Grip)
0 sec
20
3
Triceps
Cable Tricep Pushdown
40 sec
8
3
Cardio
Dead Landmines
4 min
-
-
Cardio
Tabata
4 min
-
-
Friday
Back Bis
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Cable Lat Pulldown (Wide Grip)
30 sec
15
1
Back
Cable Lat Pulldown (Wide Grip)
0 sec
8
4
Back
Cable Front Lat Pulldown (Close Grip)
40 sec
20
4
Back
Cable Straight Arm Pushdown
0 sec
20
3
Back
Standing Lat Pulldown
40 sec
8
3
Cardio
Tabata
4 min
-
-
Cardio
Tabata
4 min
-
-
Back
Leverage Machine Shrug
0 sec
8
4
Back
Leverage Machine Shrug
40 sec
20
4
Cardio
Tabata
4 min
-
-
Cardio
Tabata
4 min
-
-
Biceps
Cable Concentration Curl
40 sec
8
3
Biceps
Preacher Curl Machine
40 sec
20
3
Biceps
Dumbbell Incline Curl
0 sec
20
3
Biceps
Dumbbell Alternating Bicep Curl
40 sec
8
3
Abs
Decline Reverse Crunch
40 sec
20
3
Cardio
Tabata
0 min
-
-
Cardio
Tabata
4 min
-
-
Saturday
Legs Abs II
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
0 sec
10
3
Upper Legs
Dumbbell Lunge
60 sec
15
3
Back
Barbell Deadlift
0 sec
10
3
Back
Barbell Romanian Deadlift
60 sec
15
3
Upper Legs
Machine Single-Leg Press
0 sec
15
3
Upper Legs
Machine Leg Press
60 sec
10
3
Upper Legs
Tabata Squat
4 min
-
-
Lower Legs
Seated Calf Raise
0 sec
15
3
Lower Legs
Single-Leg Calf Raise
15 sec
99
3
Cardio
Tabata
4 min
-
-
Abs
Cable Crunch
0 sec
8
4
Abs
Cable Oblique Crunch
15 sec
20
4
Abs
Tabata Reverse Crunch
4 min
-
-